Backblast! THE GREATEST KETTLEBELL WORKOUT OF ALL TIME
AO: Steel Sanctuary
Q: Homer (Scott Neuweg)
PAX: Char-Grill (Pavlo), Matt (Squirmy), Griswold , Gilmore (Jim T), Homer (Scott Neuweg), Shutterfly (Mustafa), Uggs (Brandon Bitner), Oscar Mayer (Shaun Hanna), Spit Valve (Geoff)
FNGs: None
Count: 9
WARMUP: SSH, MC, WM, WMH, SF, GM
THE THANG:
Circuit 1 — Upper Body Strength (8 minutes)
40 sec work / 20 sec rest
- Single-Arm KB Row (Left)
- Single-Arm KB Row (Right)
- KB Floor Press (Left)
- KB Floor Press (Right)
- KB Overhead Push Press (Left)
- KB Overhead Push Press (Right)
- Bent-Over KB High Pull
- KB Halo (slow and controlled)
⸻
Circuit 2 — Lower Body Strength (8 minutes)
40 sec on / 20 sec off
- KB Goblet Squat
- KB Deadlift
- Reverse Lunge (Left)
- Reverse Lunge (Right)
- KB Romanian Deadlift (single or double-hand)
- KB Sumo Squat
- KB Good Mornings
- KB Lateral Lunges
⸻
Circuit 3 — Upper + Lower Combo (8 minutes)
40 sec on / 20 sec off
- KB Clean & Press (Left)
- KB Clean & Press (Right)
- KB Thruster
- KB Swing
- KB Squat to High Pull
- KB Snatch (Left)
- KB Snatch (Right)
- KB Swing (power round)
⸻
Circuit 4 — Conditioning / Core Finisher (8 minutes)
40 sec on / 20 sec off
- KB Russian Twists
- KB Plank Drag (pull across body)
- KB Suitcase Carry (Left) – walk around
- KB Suitcase Carry (Right)
- KB Figure-8 Pass Through
- KB Dead Bug Hold w/ KB Press
- KB Mountain Climbers (hands on bell)
MARY: Nope
ANNOUNCEMENTS: Xmas Lights in Youngsville with Jay-Z, Convergence in Knightdale + Dirty Santa next weekend.
COT: Prayers for people traveling, needing work, needing healing
Thanks for allowing me to lead!
